Monday, March 30
Congratulations on making it through another Open season. They really finished it off with a good one this year. Once again think about the things that held you back this year and don't get caught without those skills next year. I am personally ready to get back to normal weeks and get back in a routine. We will be testing some things coming up - max lifts, max efforts, etc. If you are brand new to training we won't be throwing you under max weights until you are ready. You need a few months of consistent reps under load before trying any sort of max lift, but we will get you a number to work off of for the next cycle. If you have been lifting for a while and have never tested this is your chance to measure your progress. You should try to be in the gym on these testing days so you can have data to use for the next months of training.
If there is anything specific you'd like to see incorporated into our training in the next year, please let us know. We have a template for the year, but we'd love to hear from you as well.
Workout for Monday, March 30 EMOTM for 8 min 3 Full Cleans @ 50% of Front Squat Max 1 From Power Position 1 From Top of Knee 1 From 2" Below Knee (Not from the floor! Should be done without setting bar down) Rest 1 min EMOTM for 6 min 1 Full Clean (from floor) *Building Up in weight*
For Time: 15 Push Press (95/65) 15 Ring Dips 20 Double Unders 12 Push Press 12 Rings Dips 40 Double Unders 9 Push Press 9 Rings Dips 60 Double Unders 6 Push Press 6 Ring Dips 80 Double Unders 3 Push Press 3 Ring Dips 100 Double Unders